HEALTHY FOOD FOR PREGNANCY

The food you eat during pregnancy are the main source of nutrient for your baby and it’s important that you know what’s good and healthy for the growth and development of your baby. You may need to drop some old eating habits which may be harmful to your pregnancy  and adopt a health eating that will be beneficial to both you and your child. 

Healthy Food for Pregnancy

Oat

This a very good cereal to have for breakfast. It is a Complex carbohydrate which  leaves you feeling fuller for long . It’s also rich in dietary fibre which aids in food digestion. Avoid those that come with added sugar instead go for plain oat.

Lean Meat

Animal Meats are a good source of protein but it’s important that you go for leaner cuts. It is a rich source of iron which boosts the red blood cell. Lack of iron leads to anemia.  

Leafy Green Vegetables

This should be included in every meal . It’s a rich source of folate, fibre, protein and many other nutrients . Spinach is especially good because it has a high amount of folate which helps in foetal development and prevent neural tube defect(birth defects to the brain and spinal cord). Green Vegetables can be taken as a side dish and can also be blended into great tasting smoothies.

Low Fat Greek Yogurt

Yogurt is very nutritious and great tasting addition to your diet. It contains a variety of nutrients which are beneficial to you and your growing baby. Greek Yogurt has twice the amount of protein in regular Yogurt, it helps give you energy and also supports baby’s development. It is also rich in calcium which Is crucial for bones, teeth and nail development.  When buying Greek Yogurt, be sure to buy one made from pasteurized milk. Greek Yogurt made from unpasteurized milk may contain bacteria called Listeria which can cross the placenta and lead to life threatening infection to your baby.

Broccoli

This has a lot of medicinal and nutritional benefits. It’s full of nutrients such as protein,calcium, vitamins,iron,phosphorus and many others. It has a high fibre content which aids in digestion. Broccoli is loaded with vitamin c and its also good source of folate.

Fish

This is a good source of omega -3 fatty acid which is important for baby’s brain and eye development. It also has other nutrients such as protein and minerals such as iron. Example of fishes that can be consumed during pregnancy includes

• Salmon
• Tilapia
• Cod
• Shrimp
• Sardine
• Catfish

Pregnant women should avoid fishes that have high amount of  methyl mercury.  Mercury is usually found in predatory fishes and can cause brain and kidney damages in developing foetus. Fishes under this category includes shark ,swordfish, tilefish and king Mackerel. Eating about 12 ounces of fish a week is considered safe while pregnant.

Nuts

Nuts are very healthy snacks to eat between meals. They are filled with heart healthy fats and protein. Unsalted nuts are a better choice because too much sodium may lead to high blood pressure. A few examples are almond nut, walnut and cashew nut.

Beans

This is a good source of folate and iron. It’s also a good source of fibre which aids digestion and helps prevent constipation which is common during pregnancy. For those on a vegetarian diet, this is an excellent source of protein with about 14 gram a cup.